Workout of the Day
Warm-Up: 3 Rounds of:* Burgener Warm-up -- Snatch (115#/75#)
Strength: 7x1 Tempo Squat Clean @ 90% 1RM (Tempo is 3 count hold at bottom, 1 count explode up)
Practice "rocking" at the bottom during the 3 second pause so you can explode up from the bottom of the clean.
For demo of rock and general hilarity:
Work Capacity: 6 minutes to do:
* 800m run
* AMRAP OH Squats (135#/95#) in remaining time
Extra Credit: For time:
* 600m run
* 600m row
* 400m run
* 400m row
* 200m run
* 200m row
Post results to comments.
W/U: Berg. w/ 95#; worked some snatch balances too
ReplyDeleteStrength: not really sure where my 1RM is these days. 200#, 200#, 205#, 210#, 210#, 215#, 220#
Not too difficult, cleans felt great.
WOD: accidentally did 600m run; 33 OHS rx'd; lower back and quads were sapped; snatching it up got tricky, had to clean, PP on last set
EC: 100m row, 1 min rest: 17.3s, 16.6s, 16.6s, 16.9s, 17.3s